Warm Up
Row 20/15 Cals
Then, 2 Rounds of:
- SA KB Push Press x 8/per
- Front Scale to Hip Hinge x 8/per
- Alternating Box Step Up x 10
Workout of the Day
A. Every 3 minutes, for 15 minutes (5 sets):
- Push Press x 6-8
*Perform 45-60 seconds of 3 Way Glute Bridge between sets. (3 Way – SL Glute Bridge Left + Double Leg Glute Bridge + SL Glute Bridge Right)
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 18 minutes of:
- Row 14 Cals
- SA DB Hang C & J x 12 (6 per w/ 50/35lbs)
- Burpee Box Jump Over x 10 (24/20″)
GPP
A. Every 3 minutes, for 15 minutes (5 sets):
- DB Push Press x 10
*Perform 45-60 seconds of 3 Way Glute Bridge between sets. (3 Way – SL Glute Bridge Left + Double Leg Glute Bridge + SL Glute Bridge Right)
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 18 minutes of:
- Row 60 Seconds – Moderate/Fast
- SA DB Hang C & J x 12 (6 per w/ 50/35lbs)
- Burpee Over the DB x 10
